How to Do the Jerk Balance
Add the Jerk Balance to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
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💪 Shoulders, Glutes, Hamstrings, Quadriceps, Triceps🏋️ Barbell📊 Intermediate🏷️ Olympic Weightlifting
How to perform it
- This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
- Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
- Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.
Muscles worked
The Jerk Balance primarily targets your Shoulders, with support from your Glutes, Hamstrings, Quadriceps, Triceps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Jerk Balance slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.